tag:blogger.com,1999:blog-20736291357059923112024-03-13T20:18:41.446-07:00Heavy ResistanceIf it's worthwhile, there will always be heavy resistance...Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-2073629135705992311.post-58875838893983892172011-08-02T18:53:00.001-07:002011-08-02T18:53:49.488-07:00Annie ChallengeAnnie<br /><br />11:41Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com0tag:blogger.com,1999:blog-2073629135705992311.post-14422576497643036292011-06-15T16:02:00.000-07:002011-06-15T16:05:39.556-07:00Pull-ups, biceps, WODToday's Recess:<br /><br />Weighted Pull-ups 5-5-5-5-5 (15-20-25-25-25)<br />DB bicep curls 5-5-5-5-5 (50-45-45-45-45)<br /><br />WOD:<br />10 Sumo high pulls 65 lbs<br />50 double-unders<br />10 push press 65 lbs<br /><br />x3 rounds<br />5:57Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com0tag:blogger.com,1999:blog-2073629135705992311.post-30175747361275533202011-06-14T21:19:00.000-07:002011-06-14T21:22:45.278-07:00Thrusters and 400 meters10-10-10-10 Thrusters (65-85-105-115)<br /><br />4x400 meters<br />1:34-1:23-1:24-1:16Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com0tag:blogger.com,1999:blog-2073629135705992311.post-19887398420934908802011-06-13T16:00:00.000-07:002011-06-13T16:04:11.668-07:00Cleans and BWS sit-upsToday's Recess:<br /><br />3-3-3-3-3 Cleans (135-155-165-175-185 [failed number 3]) New max clean.<br /><br />BWS sit-ups (37-23-17)Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com0tag:blogger.com,1999:blog-2073629135705992311.post-29484577992437192832011-05-30T11:02:00.000-07:002011-05-30T11:07:23.660-07:00Body Weight SeriesToday is the initiation of my Body Weight Series. BWS is 3 sets of max reps with approximately 2 minute rest between sets. The score is max reps. The purpose is to increase body weight strength and endurance.<br /><br />Today's Recess:<br /><br />BWS of Bench press and Ring dipsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-56632793704769030312011-05-02T18:31:00.000-07:002011-05-02T18:40:25.648-07:00Chicken legsIs it a good thing if your wife and mother are jealous of your legs? I didn't think so. For the month of May, I am focusing on leg strength. I will be doing leg strength movements every day with the ultimate goal of increasing my 3RM back squat by 30 lbs above my last recorded entry of 225 lbs and ridding myself of my chicken legs that apparently are very feminine, even with all the hair. I want speed skater legs or bobsled legs by the end of May. Let's make it happen.<br /><br />Today's Recess:<br />3-3-3-3-3 Front Squat<br />10-10-10 Back Squat<br /><br />Followed by:<br />5 ring dips<br />5 deadlifts 225 lbs<br />5 DB split-leg snatch 35 lbs (each leg)Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-59428158588992044732011-05-01T11:15:00.000-07:002011-05-01T11:16:43.102-07:007575Today's Recess:<br /><br />3-3-3-3-3-3-3 Bench Press<br /><br />Followed by:<br />75 reps 75 lb snatches<br /><br />for time.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-17279563468589008112011-04-26T16:11:00.000-07:002011-04-26T16:14:05.636-07:00Triple-Dog DareToday's Recess:<br /><br />5-5-5-5-5 DB squat cleans<br /><br />Followed by:<br /><br />Triple-Dog Dare<br />10! Pull-ups, 205 deadlifts, sit-ups<br /><br />for timePatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-20403687683120035242011-04-23T10:37:00.000-07:002011-04-23T10:39:18.082-07:00ChelseaToday's Recess:<br /><br />1-1-1-1-1-1-1-1-1-1 Thrusters<br /><br />Followed by:<br /><br />5 pull-ups<br />10 push-ups<br />15 squats<br /><br />1 round each minute for 30 minutesPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-60542416416908309062011-04-22T08:44:00.001-07:002011-04-22T08:49:53.426-07:00Karen and NancyToday's Recess:<br /><br />4-4-4-4 Back squats<br /><br />Followed by:<br /><br />150 wall ball shots (12 lb ball; 20 lb is prescribed)<br /><br />Then, eat a piece of birthday cake. Rest as long as you like.<br /><br />2-2-2-2-2-2-2-2 Sumo deadlift high pulls<br /><br />Followed by:<br /><br />400 meter run<br />15 reps of 95 lb OHS<br /><br />x 5 roundsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com3tag:blogger.com,1999:blog-2073629135705992311.post-37315109778375738262011-04-21T16:24:00.000-07:002011-04-21T16:29:25.072-07:00CF Open Week 4Today's Recess:<br /><br />5-5-5-5-5<br />Deadlifts<br /><br />Followed by:<br /><br />CF Games Open Week 4<br />60 Bar-facing burpees<br />30 OHS 115 lbs<br />10 muscle-upsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-87268654895984449282011-04-19T17:39:00.000-07:002011-04-20T17:41:19.324-07:00NicoleToday's Recess:<br /><br />5-5-5-5-5 Lunges (each leg)<br /><br />Followed by:<br /><br />Max BW bench press<br />Max pull-ups<br /><br />x 5 roundsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com0tag:blogger.com,1999:blog-2073629135705992311.post-84549531417443407902011-04-16T12:31:00.000-07:002011-04-16T12:33:21.935-07:00AnnieToday's recess:<br /><br />5-5-5-5-5 Heaving Snatch Balance<br /><br />Followed by:<br /><br />50-40-30-20-10<br />Double unders<br />Sit ups<br /><br />for time.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-26180249245015499402011-04-12T17:27:00.001-07:002011-04-12T17:31:39.295-07:00NicoleToday's Recess:<br /><br />5-5-5-5-5 Back Squats<br /><br />Followed by:<br /><br />AMRAP in 20 minutes of<br />400 meter run<br />max rep pull-upsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-31779975495697253882011-04-11T18:32:00.000-07:002011-04-11T18:34:46.610-07:00ElizabethToday's Recess:<br /><br />Press 2-2-2-2-2-2-2-2-2-2 with 60 second rests between sets<br /><br />Followed by:<br /><br />21-15-9<br />135 lb cleans<br />ring dips<br /><br />for timePatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com2tag:blogger.com,1999:blog-2073629135705992311.post-79133702988200757512011-04-09T06:47:00.000-07:002011-04-09T06:52:31.142-07:00HelenToday's Recess:<br /><br />Week 3 CF Games Open WOD:<br /><br />AMRAP 165 lb clean and jerks in 5 minutes<br /><br />Followed by:<br /><br />400 meter run<br />21 kettlebell swings (50 lb DB)<br />12 pull-ups<br /><br />3 rounds for time.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com3tag:blogger.com,1999:blog-2073629135705992311.post-60486838699727531542011-04-07T18:51:00.000-07:002011-04-07T18:53:09.944-07:00GraceToday's Recess:<br /><br />A few heavy front squats followed by...<br /><br />30 clean and jerks (135 lbs) for time.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-51997059476098943762011-04-05T15:51:00.000-07:002011-04-05T15:54:08.707-07:00CindyToday's Recess:<br /><br />5 pull-ups<br />10 push-ups<br />15 squats<br /><br />AMRAP in 20 minutesPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-42551131329779703042011-04-02T15:08:00.000-07:002011-04-05T15:56:02.132-07:00AngieToday's Recess:<br /><br />100 pull-ups<br />100 push-ups<br />100 sit-ups<br />100 squats<br /><br />for time.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-57328840402213907342011-04-01T20:03:00.000-07:002011-04-01T20:10:57.240-07:00All I really want is girls...April 1st: Today is the first day of our Girl-Named WODS. The challenge--to complete all 20 CF Girl WODS in 30 days. What better way to start than with a couplet of thrusters and pull-ups.<br /><br />Today's Recess: FRAN<br /><br />21-15-9<br />Thrusters<br />Pull-upsPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-54147471990035961072011-02-26T09:28:00.000-08:002011-02-26T09:32:02.341-08:0010x100Today's Recess:<br /><br />10x100 meter sprints<br /><br />Skill Practice: 5x10 (5 reps each leg) jumping lungesPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-60035484069211535162011-02-24T20:23:00.000-08:002011-02-24T20:27:19.100-08:00The time has come...Our 4-Week Challenge is over...and now it's time to complete our final test and see our improvements.<br /><br />Tomorrow's Recess:<br /><br />20 OHS<br />20 push-ups<br />50 double-unders<br />5 rounds for time<br /><br />Let's tear this thing apart!Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com3tag:blogger.com,1999:blog-2073629135705992311.post-90350779852074669782011-02-18T18:06:00.000-08:002011-02-18T18:07:49.849-08:004x4Run 400 meters x 4 with 1 minute rest between sets<br /><br />Skill practice: Heaving Press BalancePatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-82035143540472580082011-02-17T19:43:00.000-08:002011-02-17T19:49:14.917-08:00A little Tabata...Tomorrow's Recess:<br /><br />Tabata Squats<br /><br />Rest 2 minutes<br /><br />Tabata Push-ups<br /><br />Rest 2 minutes<br /><br />Tabata Jump Squats (Sumo wide stance)<br /><br />Add lowest score for the three Tabatas for a total score.Patrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com1tag:blogger.com,1999:blog-2073629135705992311.post-70221134682555265112011-02-16T18:05:00.000-08:002011-02-16T18:08:02.283-08:00Over your head...Tomorrow's Recess:<br /><br />5x5 OHSPatrickhttp://www.blogger.com/profile/15269149347105868405noreply@blogger.com2